Blueberry Quinoa Breakfast Porridge

Want a protein-packed REAL food breakfast that’s super easy to prepare?  I’ve got you covered!

In fact, there is more protein (9 grams) in this porridge recipe than you will find in a single egg.  One of the difficulties with obtaining protein from non-animal sources is that it often lacks one or more of the nine essential amino acids.  But quinoa is an exception- it contains all nine!

My inspiration for creating this recipe was that I do not tolerate eggs very well and therefore find it challenging to get enough protein for breakfast unless I want to cook up some meat- and that just doesn’t always sound appetizing!

Although eggs are listed as safe on many SIBO diets, they are a common food sensitivity and I have met several individuals with SIBO who react poorly when eating them.  With that being said, I should also note that quinoa is NOT considered to be paleo or SCD-friendly.  But when you have to follow a restricted diet due to food sensitivities, I think it is important to not avoid a particular food because it is “allowed” or “not allowed”, but to try it and listen to the response from your body.

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5 Low FODMAP Paleo Spaghetti Squash Recipes

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See those spaghetti squash in the picture up there??  I grew them!  Okay, excitement and bragging session over.  But with the many spaghetti squash that my garden produced this year, I needed to find some recipes that could spice it up in different ways so this nutrient-rich veggie didn’t get old.

Is spaghetti squash low FODMAP?

Spaghetti squash was just tested this year by Monash University where it was determined to be low FODMAP in 1 cup servings.  Even in up to 2.5 cup servings, it was only moderate FODMAP rather than high FODMAP.

 


1. Easy Herbed Spaghetti Squash

Adaptations:

  • None needed

(Recipe & photo from thefitchen.com)

Easy Spaghetti Squash Pasta


2. Spaghetti Squash Chicken Pad Thai

Adaptations:

  • Omit garlic (or replace with a little garlic-infused olive oil) for low FODMAP
  • Swap peanuts out for almonds to make it Paleo
  • Replace tamari with coconut aminos for Paleo
  • Swap out rice vinegar with coconut vinegar for strict Paleo

(Recipe & photo from the wheatlesskitchen.com)

Spaghetti Squash Pad Thai


3. Spaghetti Squash with Cilantro Macadamia Pesto

Adaptations:

  • Omit garlic (or replace with a little garlic-infused olive oil) for low FODMAP

(Recipe & photo from rubiesandradishes.com)

IMG_1883-3


 

4. Simple Spiced Spaghetti Squash

Adaptations:

  • None needed

(Recipe & photo from grokgrub.com)


 

5. Spaghetti Squash & Bison Meatballs

Adaptations:

  • None needed

(Recipe & photo from foodrenegade.com)

spaghetti squash & bison meatballs

Low FODMAP Butternut Squash Chicken Tikka Masala

Winter squash has got to be one of my favorite vegetables- which means I love this time of year!  I love seeing new squash recipes arrive in my inbox and on my Facebook news feed.  I usually print them out and add them to a binder labeled “recipes to try”.  One of my favorite sources of recipe inspiration is an online Facebook group called “Low FODMAP Paleo Community” which is run by the lovely Kelly of TastyFace Organics.  She posts really awesome recipe ideas that can be adapted for a low FODMAP and/or paleo diet.

When I saw that Kelly posted the idea for this recipe adaptation, I knew I had to make it!  And boy am I glad I did- it is super flavorful and pretty simple to make!

chicken tikka masala (2)

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Tomatillo Salsa

Flavor
Definition: an often forgotten (yet important) element of eating with SIBO

I am currently half way through the first term of my Master’s in Nutrition program. Wow has time flown!

My apologies to my loyal followers for the lack of content over the past month- posts may be far and few between over the next year.  I have been busy learning all I can about the different body systems and the impact of different foods on either supporting or damaging them.

I have also gained a greater appreciation for the importance of making food taste good.  That may sound silly to some, but it is easy to become so focused on avoiding flavorful “problematic” SIBO foods such as onion and garlic and forget about how making food taste good influences the digestive process.

Have you ever noticed that you salivate more when a food smells good or you are excited about a meal?  Well this is actually an important first step in the digestive process- saliva contains a digestive enzyme called amylase which helps to break down carbohydrates.  So keep on (or start) salivating my friends!

When I came home from school today, my boyfriend had created this yummy low FODMAP, paleo, gluten-free, dairy-free, grain-free, SCD-friendly tomatillo salsa with tomatillos we purchased from the farmer’s market this weekend.  It was delicious and I decided I must share the recipe with all of you!  So I asked him how he made it and whipped up the instructions.  Let’s give a big shout out to Amani for his courage to create a salsa recipe without using onion or garlic!

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Vanilla Honey Granola

As I prepare for the fast-approaching start of my master’s degree program on July 6th, I am eager to find ways to maintain my clean eating regimen while having less free time.  I have created a tasty granola recipe that is multi-purpose and super easy to prepare.  It also creates very few dishes, which is always one of my goals!  I do not mind cooking- I actually enjoy it when I can be creative and am not hard-pressed for time, but dishes, those are not my cup of tea!

I hope you enjoy this recipe as much as I do 🙂

Vanilla Honey Granola

  • Servings: 3
  • Time: 20 mins
  • Difficulty: easy
  • Print

Paleo, Gluten-Free, Grain-Free, Low FODMAP, Low Thiol, Egg-Free, No Refined Sugar, Dairy-Free, Soy-Free, SCD, GAPS, SIBO-Specific Food Guide

vanilla honey granola

Ingredients:

  • 2-3 Tablespoons coconut oil, melted
  • 1 Tablespoon honey
  • 2/3 cup unsweetened shredded coconut
  • 1/2 cup finely chopped pecans
  • 1/2 cup finely chopped walnuts
  • 1/2 tsp pure vanilla extract
  • 1/4 tsp sea salt (I like Redmond Real Salt)

Instructions:

  1. Preheat oven to 300 degrees Fahrenheit.
  2. In a medium bowl, add melted coconut oil and while still hot, stir in honey.  Add remaining ingredients and mix.
  3. Spread mixture on a baking sheet lined with parchment paper.
  4. Bake for 8-10 minute, stirring granola once or twice.  Watch carefully to avoid burning.
  5. Allow to cool.  Transfer to a sealed container and store in cabinet or fridge.

Serving Suggestions:

  • Sprinkle atop acai bowls
  • Add to a trail mix
  • Serve with nut milk & berries

Chocolate Banana Smoothie

Sometimes you just need something easy for breakfast…

Chocolate Banana Smoothie 2
Living with a chronic illness can be exhausting.  Individuals with chronic illnesses often have less hours in the day to get everything done.  They typically need at least 9-10 hours of sleep per night in order to function somewhat normally.  Additionally, there is cooking the majority of meals from home, taking time for yourself, remaining active, practicing mindfulness, attending doctors appointments, and more!

Although I typically rely on whole-foods based meals with plenty of veggies (even for breakfast), there are some times when I need something that is quick and easy that does not flare my symptoms.  Here is a recipe that I created to do just that.

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Chili Vinaigrette Salad with Creamy Walnut Sauce

The inspiration for this recipe comes from one of my favorite places to eat here in Portland- Prasad.  It is a gluten-free, vegan, organic cafe located in the Pearl district.  Although many of their recipes contain beans, quinoa, lentils, or other high thiol or high FODMAP foods, their El Dorado Salad can be made mostly low FODMAP, low thiol by removing the cilantro, green onion, and avocado.  But that’s no fun!  I can usually (now that my symptoms are minor) handle the salad without having to make any changes.  My love for this salad inspired me to make a flavor-packed SIBO-friendly version.  Enjoy!

Salad

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Spiced Carrot Muffins

What if I asked you to make me breakfast? It couldn’t be that hard, right? Here are the guidelines: it must be grain-free, egg-free, dairy-free, corn-free, fruit-free, soy-free, no refined sugars, low sulfur.  Have you thought of anything yet? I am waiting…

When I first started following a modified version of the SIBO specific food guide, I completely gave up the idea of breakfast and began to see all of my meals as equal.  At first, I felt empowered that I did not have to eat a sugary treat for breakfast, but eventually I found myself dreading eating breakfast or constantly being late because it took too much time to prepare my dinner-like meals.

I decided that I had to find a happy medium.  I created these Spiced Carrot Muffins as a convenient option for a SIBO-friendly breakfast.  They are very minimally sweetened (only 1 teaspoon of maple syrup or honey per muffin) and that makes me feel good about serving them for the most important meal of the day.  To make a complete meal, I like to serve my muffin warm with ghee or butter alongside a glass of almond milk and a turkey sausage.  To turn this recipe into a dessert, I recommend serving with homemade frosting or adding chocolate chips. Continue reading

SIBO-Friendly Beef Chili

@againstallgrain Slow Cooker Beef Chuck Chili (I adapted to make SIBO friendly) topped with cilantro and @ieatrealfood.recipes Zucchini Cheese #sibo #sibofriendly #ibs #ibsdiet #lowFODMAP #easy #dinner

Would you believe it if I told you that it only took me 10 minutes of active prep time to make last night’s delicious chili recipe?  I threw the ingredients in my crock pot before I left for work and came home to a delicious smelling house and warm food.  Note: if your crock pot does not have an automatic switch to turn from low to warm, you will need to make this on a day where you can manually change it after six hours.

Ingredients:

  • 1 T ghee or coconut oil
  • 2 lbs beef stew meat (preferably grass-fed)
  • 2 red bell peppers
  • 1 cup green onion (green part only for low FODMAP), finely sliced
  • 26.46 ounce container POMI chopped tomatoes
  • 2 Tablespoons chili powder (make sure to find one that does not contain garlic or onion)
  • 2 teaspoons sea salt
  • 2 teaspoons cumin
  • 1/2 teaspoon paprika
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon cayenne pepper
  • 1 cup water

Instructions:

1. Add ghee or coconut oil to slow cooker / crock pot.  Turn to low and allow slow cooker to preheat while you chop bell pepper and green onion.

2. Add beef stew meat, bell pepper, green onion, POMI chopped tomatoes, spices, and water.  Give chili mixture a good stir.  Heat on low for 6 hours.  Serve with any of the below optional toppings.

Optional toppings:

  • Fresh Cilantro, finely chopped (SIBO friendly if you do not have issues with sulfur/high thiol foods)
  • Avocado, diced (generally not SIBO friendly due to FODMAP content- use with caution)
  • Zucchini Cheese- (SIBO friendly)- make ahead of time using this recipe
  • Coconut Milk Yogurt (Dreamboat brand is sugar free)- not SIBO friendly due to probiotic content

Add-Ins to stretch recipe: do you have a large family?  Or perhaps it is not realistic (or healthy) for others in your family to be on as extreme of carbohydrate restriction as you?  No problem!  You can make this recipe stretch by cooking up some beans and rice to go along with it or serving with a side of starchy veggies.

  • Beans & Rice (not SIBO friendly)
  • Sweet Potato (not SIBO friendly)

SIBO “Cheese” Burgers

SIBO “Cheese” Burgers:

riley

Serves: 4

This is an excellent recipe for weeknight dinners.  Do you feel like the LAST thing you want to do when you get home from a long day at work is cook?  I know how you feel.  I am usually really hungry by dinner time because I do not snack in between meals and often it is 5-6 hours between my lunch and dinner.  Therefore, waiting for my dinner to cook is one of my least favorite activities.

Please note that this recipe includes raw vegetables and is therefore not intended for individuals in the intitial stage of their SIBO diet.

Prep recommendations: make the zucchini cheese over the weekend and save the rest of the (very minimal) meal prep for the week.

Ingredients:

  • 1 head butter lettuce, leaves carefully removed
  • 1 large tomato, sliced
  • 1 lb grass-fed ground beef, formed into 1/4 lb patties
  • 1 slice zucchini cheese – optional – (*Note: I like to use ghee instead of coconut oil, add another teaspoon of lemon juice, and reduce nutritional yeast to 2 teaspoons.  Make sure to read the ingredients on your nutritional yeast.  I do not like the taste of zucchini cheese on its own, but it tastes amazing on a “cheeseburger” or atop beanless chili.  Place directly on the warm burger patty to melt slightly.)
  • 1/4 small avocado- optional– (only if you can handle it- I do not recommend using it several days in a row)
  • Dijon mustard- optional – check ingredients (watch out for ‘spices’, preservatives, sugar, etc.)

Instructions:

1. Make zucchini cheese (At least 3 hours before, but I recommend doing this on your weekend.  It will last 2 weeks in the fridge).

2. Cook burger patties on grill or stovetop until medium or well-done (approximately 4-5 minutes per side over medium heat).  When you have SIBO, you are more susceptible to food poisoning, therefore, I like to err on the side of caution and make sure there is not much pink left in my burger.

3. Serve with a butter lettuce “bun”, sliced tomato, optional zucchini cheese, avocado, & mustard.

Let me know what you think in the comment section below!